Wednesday – 9/30/20

Update: Unfortunately we are canceling the rest of today’s classes. Stay tuned for updates.

A: For Time:
6 Air Squats – 24 Push Presses (55/75)
12 Air Squats – 12 Push Presses (55/75)
24 Air Squats – 6 Push Presses (55/75)

B: “Annie”
50-40-30-20-10
Sit-ups and Double Unders (2x singles)

Tuesday – 9/29/20

A: 5 Rounds of 10 Reps of Weighted Lunges (55/75 – 5/5)
ADVANCED: Find 10-Rep Max Weighted Lunges (10 rep, each leg)

B: 5 Rounds of 3 Complexes (Adding weight each Round – Not each Complex)
1 Complex = 2 Squat Cleans + 2 Front Squats + Split Jerk

Monday – 9/28/20

Partner WOD (From your own space)

Both Run 200m

P1: 20 Med Ball Cleans, P2: Max Sit ups until P1 is done

P2: 20 Med Ball Cleans, P1: Max Sit ups until P2 is done

Both Run 200m

P1: 20 Renegade Rows, P2 Max reps Supermans until P1 is done

P2: 20 Renegade Rows, P1 Max reps Supermans until P2 is done

Both Run 200m

P1: 20 Box Jumps, P2 Max reps heel taps

P2: 20 Box Jumps, P1 Max reps heel taps

Both Run 200m

Saturday – 9/26/20


For time:
50 KB Deadlifts (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
30 KB American Swings (35/53)
20 DB Push Presses (25/35 – 10 on each arm)
10 Burpees
20 DB Push Presses (25/35 – 10 on each arm)
30 KB American Swings (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
50 KB Deadlifts (35/53)